908 2nd Ave, Unit F
Canyon, TX 79015



October 08, 2017

Palo Duro CrossFit – Bad to the Bow

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Workout of the Day

Metcon (4 Rounds for reps)


Dumbbell Burpees (35/20)

Jumping Alternate Lunges (L/R=1)

Hanging Knee Raises (Rx+= Knees to Elbow)

Passthroughs (F/B=1, 24″, Rx+= Push-up & Dip too)
Tabata is 8 Rounds of 20 Seconds of Work & 10 Seconds of Rest. Complete 8 rounds in one movement and keep track of your LOWEST reps of the 8 rounds. Your total score will be the LOWEST rep count in each of the 4 movements added together.

Dumbbell Burpee: https://www.youtube.com/watch?v=YGac6QN7ys8

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